Tag: Life Health Fitness

How to Find a Virtual Doctor? Try These 4 Ways

How to Find a Virtual Physician

Telemedicine is defined by the Oxford English Dictionary as “the remote diagnosis and treatment of patients by means of telecommunication technology.” Wherever a patient (or a healthcare professional taking care of that patient) is communicating with a healthcare professional, who is not at the same physical location, to find out what is wrong and to get treatment, this is telemedicine.

Telemedicine goes by many name such as virtual MD, On Line Doctor and others. Regardless of the search term use to find a doctor on line, you should do your research.

How do you find a good physician virtual doctor? This can be much the same as the process of finding any physician, but because you are not meeting in person, some of the questions to ask are a bit different.

Two Kinds of Telemedicine

There are two general kinds of telemedicine. The first refers to remote communication with your regular physician. This communication could take place via telephone, video call, text message, or any other form of telecommunication. This kind of telemedicine has been around ever since telephones—or maybe since there was snail mail—and is simply an extension of the relationship you already have with your doctor.

The second kind is an online-only telehealth companies, and refers to a kind of web-based telemedicine where you communicate with a doctor, physician assistant, or nurse practitioner by video, text messaging, email, or through an app. Consider them hosting platforms or virtual environment for your visit with the doctor.

4 Ways to Find an  Online Doctor

Ask For Referrals

With the convenience of online search engines, we sometimes forget the importance of word of mouth and personal recommendations. But asking friends and acquaintances is still a good place to begin. Find out what they use and why, what they like and what they don’t. This will give you a good foundation for when you begin looking at the services that are available.

Check Your Insurance Benefits Plan

Unless you are in the small percentage of the population that can afford healthcare out-of-pocket, insurance coverage is an important consideration. In fact, an increasing number of insurance providers are contracting with telemedicine providers for preventative and primary care services for their clients. One plus of using telemedicine that is provided through your insurance is that the insurer is likely to have vetted the provider to ensure legitimacy and value. And of course, when you go through your insurer’s contracted service, you have a better assurance that the services will be covered by insurance.

 Ask Your Provider

Either directly through your insurance or through your local health system’s network, you may find that you already have an account with a telehealth provider. Call your provider’s office or check their website to find out if they offer remote or video visits. If this is the case, you can still use the suggestions below to help you determine when to use telehealth and when to go to a physical location.

Check Reviews

But as you do, don’t get caught up in whether they are five-star reviews. While the overall rating does matter, you also want to read the reviews to find out why the reviewer liked or didn’t like the service. Read between the lines to see if this is the type of service you are looking for. For example, you may find a review with only one or two stars, but if you read the review you may discover that the reviewer is upset because they got a referral for specialized care. However, you want to get referrals when you need them, so that review should make you think more, not less, of that provider.

Consider the things that are important to you, such as hours of availability, whether they have access to the rest of your health records, if you prefer video, phone call, or text messaging, and so forth. Read the reviews with these things in mind.

Don’t Replace Your Regular Doctor

Unless your virtual doctor is your primary doctor, don’t ditch you primary doctor.

Telehealth is best for minor issues, such as urinary tract infections or viruses. Mental health services can often be quite effective via telehealth. And in rural areas, telehealth can be the only accessible means of “visiting” a physician.

However, telehealth should not replace actual physical visits to your physician. Many parts of an exam cannot be done by video, including lungs, heart sounds and abdominal exams. Even looking at a sore throat by video can be nearly impossible.

In an emergency, don’t use telehealth—call emergency services or go to an emergency department. If you have signs of a stroke or heart attack, call 9-1-1 or your local equivalent and get immediate help. If you have an injury such as a fall, car accident or any kind of trauma then a visit to the emergency room is necessary.

As a general rule of thumb, most things that would be seen in an urgent care can be taken care of by telehealth, except for injuries that need to be cleaned and stitched, or other things that need hands-on care.

What Is A Virtual Doctor?

Senior with virtual doctorOverview of Telemedicine and Virtual Doctors

Virtual Doctor, Telemedicine, Remote physician, On-demand healthcare, Telehealth,Distance medicine, E-health.  The list goes on and on . There are so may different terms given to practicing medicine outside of normal face to face methods that is most commonly used. This way of providing care is to patient or consumers in on the rise.

You see advertisement on TV or even at the facility where you normally visit your doctor.. Many health insurance carriers send enrolment forms or membership cards to all their clients. But who or what is a virtual doctor? What can they do for your when you are ill or just need follow up on your chronic condition like hypertension or high blood sugar management. Why should you consider using it?

A major component of telemedicine is having a virtual doctor. These are some of the same doctors with the same credential that you will seen if you went to the clinic or doctors office. In fact some doctors do both virtual visits and regular visits.

This article provides a brief overview of what telemedicine is, how it works, what it can and can’t do, and why you might want to give it a try.

What is telemedicine?

Telemedicine is defined by the Oxford English Dictionary as “the remote diagnosis and treatment of patients by means of telecommunication technology.” Fernsehenwesen is the German word for television, but if you translate it literally, it means “the things that sees from a distance.” That is perhaps one of the best basic descriptors for what telemedicine does, in all its various forms.

Wherever a patient (or a healthcare professional taking care of that patient) is communicating with a healthcare professional who is not at the same physical location to find out what is wrong and to get treatment, this is telemedicine.

Telemedicine takes many forms. It might look like an emergency department physician consulting with a specialist at a university hospital to get rapid treatment for a stroke victim. Telemedicine can be a nurse doing a video call check-in with a diabetic in a remote village. Someone with an irregular heartbeat may wear a monitor that automatically records the heart rhythm and sends it to the cardiac physician’s computer. Persons of all ages, from premature infants to the elderly, are going home from the hospital with wearable technology that automatically triggers a follow-up phone call from a healthcare provider whenever the numbers fall outside a predetermined range.

Routine doctor visits and walk-in clinic visits can be and are being replaced by on-demand video consults with a doctor, who may or may not be in the same state, much less in the same town.

How does it work?

Telemedicine uses multiple forms of technology. Communication takes place over phone lines, satellite, cable, or fiber-optic internet connections, or cellular communication.

For the consumer, telemedicine is often incorporated into technology, such as a smartphone, that you already own and use. From websites to apps to specialized add-ons and plugins, the goal of telemedicine is to be easily accessible and compatible with available technological tools.

Within medical offices and healthcare facilities, telemedicine can be highly complex and expensive. A remote consulting tool such as is used to diagnose and treat a stroke in a distant facility needs to have video, audio, and electronic health record transmission and syncing capability and compatibility. This means that the consulting physician can video chat with the patient and their onsite care team, see the patient’s chart, view any cat scans, MRI’s or other imaging studies, and order medication and treatments without needing to travel to the patient.

Remote diagnostic equipment, such as remote heart monitoring systems and wearable blood sugar monitors, are worn by the patient and the device sends the information to the healthcare professional’s computer. Some devices send the information in real time, others upload periodically or when something is outside a predetermined range. This means that the patient can be monitored without needing to stay in the hospital or repeatedly visit a facility.

What telemedicine can and cannot do

Telemedicine is a wonderful tool for collecting information remotely, convenient monitoring, and doing remote consults. However, telemedicine cannot totally replace a human. In fact, in most applications, telemedicine is not even pretending to replace a human, but rather is extending the human’s reach

A doctor who is video chatting with a patient can ask questions and get real time answers. However, he or she cannot accurately see things like changes in skin color or rashes or other key visual information. It is impossible to do a physical exam via video (although one physician covering a large rural area will leave a Bluetooth stethoscope at his second office, so that people can come there, and he can listen to heart and lung sounds from a hundred miles away).

In reality, your healthcare team is probably already using telemedicine, although you may not have known this. As healthcare systems become larger—and healthcare becomes ever more specialized—consulting with a specialist via remote communication technology is common.

With the current technology, telemedicine is useful as an alternative to a walk-in clinic or urgent care visit, especially for minor ailments that can be treated with a simple prescription. The downside is that sometimes—because of the limitations of diagnosing without doing a physical assessment or seeing the patient in-person—a more serious condition is missed or misdiagnosed. Human error and confirmation bias plays in this. Since most people are using telemedicine to avoid going to a physical office, they want to hear that whatever is happening can be treated at home.

Why you might want to give it a try

Convenience and accessibility are the key selling points for telemedicine.

As a consumer, telemedicine allows you to access a healthcare professional without having to travel to their office, which is especially nice on those days when you are feeling sick. Hours tend to be flexible too, so that you can schedule your follow-up or check-in visit after hours and at a time that is most convenient for you. For many minor ailments, you can get a diagnosis and a treatment plan remotely, or they can tell you where you ought to go for more advanced treatment—which means you can skip the urgent care center and avoid the inevitable delay and referral to the emergency department.

Also, you can access a doctor’s services from any place with a cellular or wifi connection, whether that is your own home or while traveling. No matter where you happen to be, telemedicine can bring the professional to you.

Lastly if you have high blood pressure but you are having a hard time getting in the normal range then you can check your own blood pressure and check in with your virtual doctor without leaving your house.

Wrist Vs Upper Arm Blood Pressure Monitor: Which is More Accurate?

Automated Blood Pressure Home Devices

Blood pressure (BP) measuring devices have various features that make them unique and apt for everyday use. To choose a personalized BP device, it will be wise for you to pick the most accurate model for your unique circumstance or situation. There is no clear-cut recommendation from health professionals as to which device is superior for home use. It will depend on your preference, and the process should feel like “choosing your own pair of shoes.” Simply, know what you’re looking for, and choose a device that fits you best.

Why Measure Blood Pressure at Home?

  • One out of three American adults has high blood pressure.
  • Many have problems with having low blood pressure as well.
  • If you have uncontrolled blood pressure, this can significantly increase your risk for heart disorders and stroke.
  • Keeping track of trends in your BP can tell you if there are unexpected changes in your health status. Health changes can prompt you to visit your physician for a check-up.

Some of the popular BP monitoring home equipment include:

Upper Arm Models

  • Majority of home-use automated blood pressure monitors are from this type, otherwise called the upper-arm cuff type. This model may be harder to put on if you’re doing it without assistance. But it’s generally easier to keep the cuff at the level of the heart for accurate BP determination. It measures your blood pressure via your brachial artery.
  • Upper arm models typically have a large, easy to read monitor or display.
  • The patented features of the model make it more accurate than other portable BP home devices.
  • Most brands work electronically, with or without the internet. Although certain brands won’t work without an internet connection.
  • May be battery-operated or can come with an AC adapter for powering the device alternatively.
  • The equipment comes with handy built-in storage.

 


How it works

  • The device works on the principle of oscillation, where blood flowing through a blood vessel (an artery) between two pressures, called the systolic and diastolic pressures, cause vibrations in the blood vessel walls. These vibrations are detected and converted into electrical signals which produce a digital reading.
  • Apart from measuring blood pressure, the device may alert the user of irregular heartbeats.
  • May have the feature of storing BP readings for multiple users.
  • Certain brands will automatically display the average of your recent measurements taken, as well as transmit your results to a mobile or computer application for free. This feature allows you to check your stats against the normal, and compare your figures over time.

Ease of Use

  • Typically comes with a user-friendly interface and a large digital display for easy reading.
  • It can be challenging to put the cuff single-handed or without assistance. After that is done, this equipment should be rather easy to use, in comparison with how a manual BP apparatus works. All you need to do is press the start button, and the device will get to work.
  • Typically delivers a reading in 60-seconds or less.

Calibration

  • Although most brands have been calibrated, it is recommended that you bring with you your newly acquired device during your check-up. Your doctor can help you check your blood pressure with a calibrated equipment, then with the upper arm device, you have bought. Your doctor will be able to teach you the correct positioning, as well as check the accuracy of your machine.
  • To further ensure accuracy, you can consider calibrating your device. Follow the simple steps in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manual. This is accessible online at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

For best assurance that your upper arm model is accurate, reliable, and consistent, you need to check that your device has undergone clinical validation. Look for a product certification that:

  • Independent organizations or third parties have tested the equipment.
  • The stringent requirements set by international organizations such as the Association for the Advancement of Medical instrumentation Standard (AAMI), the European Society of Hypertension (ESH), or the British Hypertension Society (BHS) have been met.
  • For BP devices sold in the US, standards set by the Food and Drug Administration (FDA) should have been met.
  • The International Organization for Standardization (ISO) protocols for validation should have been met.

Reliability

Since the most precise type of external BP measuring device is the kind that measures from your upper arm, the upper arm cuff models are the  most accurate.

  • Results are reliable as long as you can keep the cuff at the level of the heart when measuring blood pressure.
  • This type of device has been recommended by the Heart Foundation for home use.
  • The upper arm model is considerably more precise than other competing home-use models.

Size Options

  • Typically comes with adjustable upper arm cuffs that should fit a wide range of arm sizes.
  • If you happen to lift weights or have big arms, you may need to measure your arms before deciding to buy. If your arm is larger than 16 inches in circumference, you probably won’t fit into a standard upper arm model cuff. You may want to explore brands or alternatives that provide various cuff sizes.
  • For correct sizing. You should measure your upper arm at the largest part above the bend.

Portability

Most brands are lightweight and easy-to-carry. Although, upper arm models are generally bulkier than the wrist cuff models.

Cost

For more precise readings, you may want to invest in a mid-range price of upper arm model with more sensitive electronic features. These typically cost $25-$60, or higher for units with advanced features.

 

Man himself measured his own blood pressure on a wrist

 

 

 

 

 

 

The wrist model

  • If you’re looking for convenience and comfort, there are several good quality wrist models, also known as “wrist cuff,” that can fit you.
  • This model generally features an intuitive interface display that is user-friendly, and a click-button operation to start or stop.
  • It is also easy to store as the cuff can be folded neatly in a handy storage box or container. However, wrist models are extremely sensitive to changes in body position.

How it works

  • Similar to the upper arm device, this model works by the oscillatory method. The device’s cuff wraps around your wrist and inflates automatically when taking a reading. It measure your blood pressure via your radial artery.
  • Can work as a heart monitor, warning you of irregular heartbeats
  • Most brands have a built-in memory function that saves your measurements so you can monitor your health status, and see your progress with changes in lifestyle.
  • To get an accurate BP reading, your wrist and arm must be at your heart’s level while the machine is measuring your blood pressure. Even then, some critics claim that the BP readings taken at the wrist are higher or less accurate than when the blood pressure is measured at the upper arm. One reason for inconsistencies may be the fact that the blood vessels (the arteries) of the wrist are narrower or not as deep in comparison with those of the upper arms.

Ease of use

  • Large screen display for easy reading of BP and heart rate results
  • Can easily be used while you’re on-the-go
  • Wrist models are generally easier to put on (similar to the watch wearable model) without help.
  • Users of the equipment had tendencies to get inaccurate results because they had a hard time keeping their wrist (and arms) at the correct required height—at the level of the heart.
  • Fast and easy to use
  • Typically delivers a reading in a minute or two.

Calibration

  • The wrist model needs to be calibrated to give you the most accurate results. Most brands would be calibrated before being sold. But, it may still be a smart idea to bring your equipment to your doctor for comparison against a calibrated device to ensure its accuracy.
  • Also, read through the product manual that comes with the equipment. You may need to calibrate your home device every one or two years, depending on the recommended manufacturer’s instructions.

Validation

For best assurance that your wrist model is accurate, reliable, and consistent, look for product certification or validation. Validation means the equipment has passed the stringent standards set by the AAMI/ESH/ISO, and the FDA for gadgets sold in the US.

Reliability

  • Blood pressure measured on the wrist is less accurate than a BP reading taken from the upper arm. If you measure your BP with a wrist model, you need to ensure that you keep your wrist and arm at the level of your heart when the machine starts to work.
  • The wrist model is not recommended by the American Heart Association (AHA) and the Heart foundation because it is considered less accurate than upper arm models.

Size Options

  • Wrist models commonly come in a fits-all size that is usually smaller (and more portable) than upper arm cuffs.
  • A few brands include adjustable cuffs that can accommodate the average wrist sizes (5.5-8.5 inches of wrist circumference).

Portability

  • Come in portable sizes that you can take with you nearly anywhere
  • The small, lightweight design makes it convenient to use while commuting, at work, or at the gym.

Cost

  • You can buy a good quality wrist device for $30 or higher.

Wearable Blood Pressure Monitor (Fitness Watch Models)

The technology of the wearable watch model is rather impressive. It calculates blood pressure readings with the use of sensors that analyze the bloodstream of the user. Similar sensors are used to monitor the heart rate. These optical or light sensors (typically with a source and a receiver) monitor blood pressure through the radial artery found on your wrist.

How it works

  • To check your blood pressure, you simply need to place your finger on a sensor. For some brands, you’ll press a button while holding the watch device against your chest, so your heartbeat is detected.
  • The sensor inside the watch detects the pulse on your wrist. The difference between the two—called the pulse transmit time (PTT) is then used by the device to compute your BP reading.
  • Some watch models can determine whether you have the risk, or are developing heart problems now or in the future. For most devices, you’ll see an indicator such as a green circle when your BP is within normal. Otherwise, it may display a red circle (or a warning) for abnormal BP or pulse activity.
  • For certain brands, results can be synced to an accompanying mobile or computer application.

Ease of Use

  • The device is user-friendly and more comfortable than the traditional cuff.
  • Taking blood pressure readings is easy. After pressing the start button or placing your finger on a sensor, it will only take a minute or two to display the result.
  • Generally, the device is quiet and discreet. You’ll be able to check your BP while taking a break at work, or even in a public place without calling much attention.

Calibration

Most brands would be calibrated before being sold. But, bringing your equipment to your doctor for calibration before using it at home is recommended. To further ensure accuracy, follow the simple instructions found in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manual. This can be accessed at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

  • There are brands being sold that have not undergone validation by a third party. These watch models may not provide accurate measurements that are needed for individuals with high or low blood pressure problems.
  • Check for proper validation from reputable international organizations (AAMI/ESH/ISO/FDA) to ensure quality and accuracy before purchasing the product.

Reliability

Manufacturers claim that their high-quality watch models are reasonably accurate in measuring blood pressure, as long as users strictly comply with the instructions provided in the product manual.

Size Options

Most brands have small, medium, and large sizes available that could accommodate various wrist sizes.

Portability

Although there are variations depending on the brand, most wearable BP monitors are lightweight, slim, and portable like regular watches.

Cost

The average cost can range from $40-$500, or even higher for models with unique functions. These may include additional sensors, a slimmer form, and other exceptional features such as tracking your number of steps, traveled distance, sleeping patterns, and calories burned.

Finger blood pressure monitors

Finger blood pressure monitors are the simplest to use of all home models, especially when you are taking blood pressure readings by yourself. You no longer have to roll-up your sleeves, or know how to use bulbs, gauges, and bulky arm cuffs.

One downside is that this model is susceptible to temperature and position changes in comparison with the previous types discussed. This may be the reason why the model’s popularity has faded.

 Generally accepted by children because it is less intimidating

How it works

  • Simply insert your index finger and adjust the positioning slide for a snug fit, then press the start button. The device will start to do its work by making the finger cuff inflate.Your blood pressure (systolic and diastolic) will be calculated and displayed in a large digital display. The device will also show your heart rate.
  • Most finger blood pressure monitors operate on batteries.
  • You should read the product manual carefully. Most brands would not recommend checking your blood pressure with cold hands or fingers, or within short intervals. Keeping it steady on the right spot is essential. You may be required to wash your hands before inserting your finger into the device’s finger cuff.

Ease of use

  • The equipment commonly has a pulse meter, built-in memory, memory recall, and auto-off functions.
  • With large digital display making results easy to read
  • An alternative for individuals with large arms that cannot fit the arm/wrist cuff models
  • Very simple and effortless to use: insert your finger, hit the start button, then get results quickly
  • Some users have complained of a consistent beeping sound when the device measures blood pressure.

Calibration

As with the other models, it is best to back up your results using this device with regular visits to your physician’s office. Importantly, have your equipment calibrated or checked for accuracy at least once a year. Following the simple instructions found in the National Health and Nutrition Examination Survey (NHANES) Health Tech or Blood Pressure Procedures Manualshould be helpful. The manual can be accessed at cdc.gov/nchs/data/nhanes/nhanes_09_10/bp.pdf

Validation

As with the other models, you need to ensure that the equipment you buy has been tested and approved by the FDA in the US, or by other reliable testing organizations in your country. Clinical validation from international institutions such as AAMI/ESH/ISO should ensure that the product you’re buying has been approved for quality and accuracy.

Reliability

  • Not as precise as the upper arm model. Some clinicians claim that its accuracy could be improved by taking multiple blood pressure measurements over time.
  • The model is not recommended by several medical professionals because these have been found to yield less reliable results in comparison with other home models.
  •  The inconsistency of results has led users to repeat measurements, and average the results.

Size options

  • Comes in a standard size that should fit multiple finger sizes
  • If your fingers are very small (less than 2 inches in diameter), it might be difficult for you to make the finger cuff fit tightly.
  • Users claim that the device worked better for individuals with thick fingers that fitted snugly into the finger cuff than those with smaller fingers.

Portability

  • Small, easy-to-grab and use anytime
  • Portable and effortless to use even without a manual

Cost

This is relatively more affordable with an average price range of $5 to $50 per unit.

Choosing the BP equipment that fits you right

Studies after studies shows that when it comes accurate blood pressure measurement, upper arm cuffs are more accurate than wrist cuffs.

If you have to use a wrist cuff, make sure your placement and arm position is accurate. There are several factors that can give false readings and these are the two main ones that can be modified quickly.

When you report your blood pressure measurement to your healthcare provider, be sure to mention the location of the measurements. Due to the location of the wrist measurement, even when done correctly, blood pressure measurements can be higher.

With the rise in the incidence of heart-related disorders such as high blood pressure and stroke, monitoring your blood pressure at home may be a beneficial investment. Measuring blood pressure can be tricky because it changes at different times of the day, and in response to various physical and emotional events. Hence, choosing a quality blood pressure home device is critical.

Selecting a model that fits your right is now easy to do with a variety of good quality home devices. These are readily available from your local pharmacy, medical supplies vendor, or online. What’s important is that you choose equipment that’s accurate, easy-to-use, and fits your budget–as well as your arm or wrist. Moreover, you need to be a wise buyer and only choose equipment that has been properly calibrated and validated.

 

Your Low Salt Diet Plan For High Blood Pressure

low salt diet salad

Salt/ salt content of food

From low carb to high carb, low fat to high fat. intermittent fasting, and detox of every major, the is  diet for everyone. However, regardless of the diet you decide to try out, if you have high blood pressure you need to be very mindful of the amount of salt in the food you eat.

If you are prone to have high blood pressure, or you

Salt & sodium

When you talk about spices and all the little ingredients we add to our food to make it taste better, inevitably we talk about sugar and salt. While sugar is mostly used when cooking something sweet, usually desserts, salt is used in almost every dish we make. Even when we don’t add it, we are still consuming it. This is because salt and other ingredients rich in sodium are used in many canned and processed foods.
We often hear how too much salt is bad for our health because it increases our blood pressure causing many other issues and health problems.  During these discussions we often hear two terms: salt and sodium.
Since people quite often use these two terms salt and sodium interchangeably, many people believe that salt and sodium are roughly the same; however, they aren’t the same.
Salt (by which we mean the table salt) is a mineral primarily composed of sodium chloride (NaCl): or to be more precise, the table salt consists of 40% sodium and 60% chloride.
Usually, 90% of the sodium we consume comes in the form of sodium chloride, and lesser part from sodium bicarbonate (also known as baking soda). Sodium is a soft, silvery-white, highly reactive metal. Salt and other similar sodium-containing ingredients are used in almost all food (especially processed, canned food) because they help to preserve that food as well as enrich its texture, color, and taste. Nevertheless, the fact that it is used a lot in the preparation of food, doesn’t make this ingredient healthy. In fact, we need to be careful with the dose of sodium we take because it can cause some serious health issues.

How does sodium influence our blood pressure and body?

Probably you have heard this from the doctor and from many nutritionists or people who are careful with what they consume, that sodium is not healthy it can be quite dangerous, and we need to limit our intake of it if we want to avoid having serious health issues. And you wonder is it another exaggeration or is this true?

So, how dangerous is sodium?

The answer is deadly dangerous: a new study estimates 1.65 million deaths a year are attributable to sodium intake. And this is not just an American issue, it is a global issue. According to a new study published in the New England Journal of Medicine, people worldwide consume an average of 3,950 milligrams of sodium a day. Of course, there is a difference and this number varies from 2000 to 5500 milligrams depending on which region and country we are talking about, but still, the global average, 3950 milligrams is almost double of what the World Health Organization recommends: no more than 1,500 (maximum 2000 mg) per day for most adults. In comparison, on average, Americans eat more than 3,400 milligrams of sodium each day, which is more than double the recommended dose.

This difference in what our body needs and how much we actually consume sodium, leads to shocking, devastating statistics: about 1.65 million deaths from cardiovascular disease each year can be attributed to sodium consumption. This puts sodium in the spotlight, marking it as the serious causer of several major deadly diseases.

How does sodium affect our blood pressure and our body?

When we consume sodium, it enters our bloodstream and wrecks its delicate balance: our kidneys are responsible for holding and releasing water, but when we consume more sodium, sodium influences our kidneys and they start to store/hold on to more water.
Our kidneys use osmosis – a delicate process that relies on the balance of sodium and potassium to pull the water across a wall of cells from the bloodstream into a collecting channel that leads to the bladder to draw the extra water out of our blood. When the delicate balance of sodium /potassium is interrupted because of excess sodium, the process of osmosis is interrupted as well and our kidneys are not able to properly reduce the extra fluids.

The extra water is extra fluid and extra strain on the delicate blood vessels leading to the kidneys. As a result, our blood pressure rises.
With time, this extra strain caused by excess sodium damages our kidneys; furthermore, the extra strain raises our blood pressure, and our arteries try to cope with this extra pressure by becoming stronger and thicker; and this is far from ideal as when the arteries become stronger and thicker the space inside them becomes even smaller, which makes blood circulation even heavier, which raises the blood pressure even more. This cycle of increasing blood pressure leads to arteries bursting or becoming so narrow that they clog entirely; this further leads to our heart getting less blood, causing additional troubles and hearth issues such as angina.

If we lower the sodium intake, the blood pressure will lower as well, and this may help to alleviate some of the problems and reduce the risk of greater damage.

However, if this doesn’t happen, then the sodium will continue to make our kidneys store extra water, and when the extra water is stored in our body instead of released, our blood pressure will continue to get increased which will continue to put strains on our kidneys, arteries, heart, and brain, leading to inevitable severe issues with these organs.

How to lower the sodium intake?

  1. Be aware of the nutritional facts of the food you are consuming, and know which food is rich in sodium and which not so much.
  2.  Buy fresh meats, fruits, vegetables and avoid buying processed canned food.
    Even if you buy processed food, be aware of the sodium content they have by reading the Nutrition Facts label.
  3. Buy sauces, soups, canned food that is labeled to have low levels of sodium,
  4. Rinse all canned foods which contain sodium, regardless if it is veggies, tuna, beans, etc.
  5. Cook your own food and avoid eating already prepared food.
  6. When cooking, instead of adding salt, try using different spices and herbs (like oregano, garlic, cilantro, coriander, rosemary, etc.) that will give extra flavor to the dish without adding sodium.
  7. Reduce the portion size of the naturally sodium-rich foods.

Which products have high sodium content?

If you want to lower your blood pressure quickly then you need to become obsessive of the hidden sodium.   The more processed the food is, the higher the sodium content.. That’s because sodium is used as a way to preserve the food and make it last longer. Here is a list of foods high in sodium:

List of unexpected products rich in sodium:
• Canned vegetables: asparagus, (1/2cup of serving has 310 mg sodium) and peas (1/2 cup of serving has 346mg of sodium)
• Tortillas: 8-inch flour tortilla has 391 mg of sodium;
• Pretzels: 2 ounces serving of pretzels has 644 mg of sodium;
• Pickles: 1 ounce (single one pickle) has 241 mg of sodium;
• Tomato sauce: ¼ cup has 321 mg of sodium;
• Bagels: a grocery store size bagel has 400mg of sodium;
• White bread: 1 (25g) slice has 122.8 mg of sodium;
• Rye bread: 1(25g) slice has 150.8 mg of sodium;
• Whole-wheat bread: 1 (25g) slice has 112mg of sodium;
• Biscuits: 1 ounce of biscuits serving has 164.4 mg of sodium;
• Soy sauce: 1 tablespoon serving has 1,024mg of sodium;
• Barbeque sauce: 1 tablespoon serving has 175 mg of sodium;
• Boxed potato casseroles: 2/3-cup cooked serving — has 450 mg of sodium;
• Cottage cheese: ½ cup serving has roughly 400mg of sodium;
• Instant oatmeal: 1-ounce serving has 86.7 mg of sodium;
• Cereal: ½ cup has 280mg of sodium;
• Pasta sauces: for example Ragu Old World Style Traditional Sauce flavored with meat, has 480 mg per half-cup;
• Salad dressings: typical salad dressing has more than 200mg of sodium per serving;
• Cocktails: one Bloody Mary cocktail can have 650 mg of sodium.

ØList of usual products rich in sodium:
• Processed meat: ham, bacon, salami, pepperoni, jerky, pork rinds, hot dogs and sausages

These products: ham, bacon, salami, pepperoni, jerky, pork rinds, hot dogs and sausages are especially high in sodium because a large amount of sodium-containing ingredients are used in the production process. Here is the amount of sodium these foods have:

o Ham – 3-ounce (85-gram) serving of roasted ham averages 1,117 mg of sodium;
o Pork rinds – 3-ounce serving of pork rinds has 1545 mg of sodium;
o Jerky (beef) – 3-ounce serving has 1860 mg of sodium;
o Salami – 2-ounce serving of salami has 1016 mg of sodium;
o Hot dogs – a hot dog or bratwurst link averages of 578 mg of sodium;
o Bacon – 1 slice (8g) of bacon pan-friend has 137.4 mg of sodium;
o Pepperoni – 3-ounce serving of pepperoni has 1479.3 mg of sodium;
o Sausage – 3-ounce of sausage can have from 500-1500 mg of sodium, depending on which type of sausage it is;

• Sandwiches, Toasts, Pizzas, Fast foods;
They have multi ingredients, and like many multi ingredients foods, they are rich in sodium, because the bread, processed meat (or ham, salami, etc.) and processed cheese are all foods rich in high sodium. When combined, all these ingredients add up quickly the sodium intake. Here are some examples of typical sandwiches, pizzas or fast food:

o Frozen Pizza – a large, 140-gram slice of store-bought, frozen pizza averages 765 mg of sodium;
o Submarine Sandwich – a six-inch submarine sandwich made with cold cuts averages 1,127 mg of sodium,
o McDonald’s Bacon – Bacon Smokehouse Buttermilk Crispy Chicken from McDonald’s averages of 1980 mg of sodium;
o McDonald’s Breakfast – Big Breakfast with Hotcakes from McDonald’s averages of 2100 mg of sodium;
o Domino Pizza – 1 Slice of Domino’s 14″ cheese pizza has 554.4mg of sodium;
o KFC meal, – for example, one extra crispy breast, one extra crispy drumstick, a single serving of mashed potatoes and gravy, and a 20oz. soft drink total more than 800 calories, 34 fat grams, and over 1,700 mg of sodium.

• Canned Meats, Poultry, Seafood 
Canned meats are higher in sodium than their fresh counterparts, so:

  • Canned tuna – 3 ounce serving of canned tuna has 247 mg of sodium;
  • Canned chicken or turkey – 3 ounce serving of canned tuna or turkey has 212-425 mg of sodium;
  • Canned beef or pork – 3 ounce serving of canned beef or pork has 794 – 1393 mg of sodium;It is best that you avoid them, but if you can’t then you need to know that FDA has set a limit of 600 mg of sodium for a frozen meal to qualify as healthy. So you can use this to orient when reading the label to see whether a certain frozen meal you should buy or not.
  • • Frozen Meals

 

Potassium Rich Foods That Helps to Reduce High Blood Pressure Naturally

Naturally reducing blood pressure with a diet rich in potassium

When you read the statistics of CDC regarding blood pressure, you might get slightly lightheaded as you learn that 1 in 3 people in the USA (roughly 75 million adults) suffer from high blood pressure.

The blood pressure is the force of blood against your artery walls as it circulates through your body. Normal blood pressure is less than 120 over 80 (120/80). The next level is, elevated blood pressure (120-129 / less than 80), then high blood pressure stage I (130-139/80-89), high blood pressure stage II (140 or higher/90 or higher), hypertensive crisis (higher than 180/higher than 120). You should know what you blood pressure reading means. This way you can be proactive by taking steps to prevent and increase or reducing your blood pressure to safe ranges.

Why is high blood pressure an issue?

If you are wondering why all of this matters, and how does high blood pressure influence your own life, here is why:

  1. High blood pressure greatly increases the risks for many major, serious diseases such as heart disease – which is the first leading cause of death in the USA, and stroke – which is the third leading cause.
  2. Anyone, including children, can develop high blood pressure. If you are pregnant and your blood pressure is high you and your unborn child can suffer serious consequences even death
  3. High blood pressure is also known as the “silent killer” because it usually has no warning signs, no symptoms, and many people are not even aware that they have it until it is too late.

That’s why it’s important that everyone checks their blood pressure regularly and take all the necessary precautionary steps to avoid having to face this “silent killer”.

If you are already suffering from the hands of the sneaky high blood pressure, then you need to start taking it more seriously and take all the necessary steps that will help you reduce it, such as:

  • Get it checked regularly
  • Maintain a healthy weigh;
  • Be physically active
  • Don’t smoke
  • And most importantly, eat a healthy diet!
  • Eat a low salt diet
  • Eat a high potassium diet
  • Reduce alcohol intake
  • If you are overweight then lose weight

A healthy diet is one of the most important steps that underlines almost any other point here: if you eat healthily, you can maintain a healthy weight, you will have more energy to be physically active and you will influence how your body regulates the blood pressure. One of the main aspects of a healthy diet for high blood pressure is having food rich in potassium and low in salt.

How does potassium influence blood pressure?

Potassium is one of the key minerals that our body needs to function at is best yet, somehow, it is hugely under rated. You hear a lot about reducing sodium. But hardly anyone mentions increasing potassium.

Potassium is a key electrolyte found in our body that  helps our body send nerve signals, and regulate fluids and muscle contractions and also relaxes the walls of our blood vessels.

Potassium helps in lowering blood pressure by helping our body remove the excess sodium and relaxes the muscles of the heart.The excess sodium (in general, the high levels of sodium,) elevate the blood pressure, which is especially a concern for people whose blood pressure is already high. There are countless studies that have been done that show eating food rich in potassium helps our body naturally fight high blood pressure. Besides this, food rich in potassium is good for our general health as well; many studies suggests  that potassium may help in preventing other serious diseases, such as strokes, heart attack. osteoporosis, kidney stones, water retention, etc.

Food rich in potassium

Now that we are aware of how potassium affects our body and helps us function , we need to know how we can increase our intake of this mineral.

Most health authorities agree that the daily optimal amount of potassium should be 3,500-4,700 mg. Of course, this number varies depending on your medical condition, age, weight, etc. You should not consume this much if you have kidney disease.

We need to mention that over-the-counter supplements are not a great way to increase the potassium intake as they don’t give the same results as getting it from food; this is because they don’t come in combination with other minerals, they are synthetically created and our body absorbs it in a different way which sometimes may result in causing additional harm to some of our organs. Many countries have limited the maximum recommended dose of potassium intake in the form of supplements to 99-mg, which definitely is much less than the amount you can get from just one serving of potassium-rich whole foods. That’s why, it is recommended that  unless your doctor has recommended you otherwise, take your potassium from whole foods.

Following is a list of common foods rich in potassium. Take out your food scale and start measuring size. The standard size is 100g or 3.5oz.

Therefore the amount of mg mention is the amount that can be found in 100g or 3.5zo.

Bananas

Potassium: 358 mg

One of the oldest known foods that come from Southeast Asia/South Pacific is the banana. The origin of the bananas dates from 8000 to 5000 BC; this fruit, botanically speaking a berry (as it comes from the berry family) is believed to have been the world’s first cultivated fruit. Bananas are rich in fiber, folate, magnesium, vitamin A, C, B6, iron, manganese, etc. Unlike many other fruits and vegetables, bananas are available all year round.

Avocado

Potassium: 485 mg

Avocado comes from the culinary scene in Mesoamerica in about 500 B.C. Nevertheless, it became more popular and spread in the 16th century as the Spanish conquistadors found about its existence, noted it as a delicacy and aphrodisiac, and spread the word about it on their journeys. Besides being rich in potassium, this food is also rich in vitamin K, C, B5, B6, E, folate, magnesium, copper, iron, and zinc. They are in season depends on the country in which the avocados are cultivated: in Mexico, the peak season is from November to April, in the USA from May to August, in Peru from April to September, and in Colombia and Chile from September to June.

Apricots

Potassium: 259 mg

The origin of the apricot these days is quite disputed, as many claim that they were originally domesticated in China, while others insist that they come from ancient Armenia. Nevertheless, they were introduced to the New World in the early 18th century by Spanish missionaries. Apricots besides being rich in potassium are also rich in fiber, Vitamins A, C, and E. Nowadays, they are cultivated on every continent except Antarctica. Their peak season from early May to July.

Spinach

Potassium: 346 mg

Spinach is the ultimate super food as it is loaded with tons of nutrients (calcium, magnesium, iron, vitamin A, K, phosphorus, thiamine, folate, etc.) in a low-calorie package. It is believed that spinach originated in ancient Persia and later on, it was introduced in ancient China, India, Spain and the rest of the world. In the USA, the cultivation of the spinach began around 1806. Today, you can find it all year round, if not fresh, frozen. It is the best when it is fresh, in its peak season, which is from March to June.

Fun fact: cook spinach is richer in potassium than fresh spinach.

Sweet potatoes

Potassium: 337 mg (baked in skin, without salt 475mg; canned – 312mg)

Both sweet and regular potatoes are rich in potassium; we are mentioning here sweet potatoes primarily because they are more nutritious. Sweet potatoes actually originate and were domesticated in Central and South America, at least 5000 years ago. In the last few decades, as we started putting more emphasis on the nutrition of our food, sweet potatoes became more popular as they are rich in vitamin C, B6, E, magnesium, phosphorus, zinc, thiamin, riboflavin, and folate. Sweet potatoes peak season is usually from late October through December.

Broccoli

Potassium: 316 mg

Probably the most infamous vegetable among kids is actually one of the healthiest vegetables. Broccoli was introduced to England and America in the 1700s and became more popular in the 1720s; nevertheless, the eastern Mediterranean and Asia were familiar with it a long time before that. There is evidence that broccoli was cultivated in Italy in ancient Roman times, and it is believed that broccoli actually originated from Italy where it was engineered from a cabbage relative by the Etruscans—an ancient Italian civilization who lived in what is now Tuscany.

Broccoli is a great source of vitamins K and C; additionally, it is rich in fibers, folate, and of course, potassium. Although it is available throughout the whole year, its best during its peak season: October through April.

Tomato

Potassium: 237 mg

Tomatoes are native to Americans as historical records show that their origins trace back to early Aztec civilizations around 700 A.D; they were introduced to European countries much later, around the 16th century. Nevertheless, they are one of the most used fruits in every cuisine throughout the world. Tomatoes are rich in vitamin C, K, folate, the antioxidant lycopene, and of course, potassium. What is interesting about tomato is that their form can make a huge difference in their potassium level, so fresh tomatoes have 237 mg potassium, tomato puree has 1,014 mg, and tomato puree has 439 mg potassium. Tomatoes are in season from May through October, depending on where you live.

I borrowed the list below from Here You can select a few items from the list that follows. You will then realize that you can easily increase your potassium intake by swapping processed food for one of the below:

Food, Standard Amount Potassium (mg) Calories
Sweet potato, baked, 1 potato (146 g) 694 131
Tomato paste, 1/4 cup 664 54
Beet greens, cooked 1/2 cup 655 19
Potato, baked, flesh, 1 potato (156 g) 610 145
White beans, canned, 1/2 cup 595 153
Yogurt, plain, non-fat, 8-oz container 579 127
Tomato puree, 1/2 cup 549 48
Clams, canned, 3 oz 534 126
Yogurt, plain, low-fat, 8-oz container 531 143
Prune juice, ¾ cup 530 136
Carrot juice, ¾ cup 517 71
Blackstrap molasses, 1 Tbsp 498 47
Halibut, cooked, 3 oz 490 119
Soybeans, green, cooked, 1/2 cup 485 127
Tuna, yellowfin, cooked, 3 oz 484 118
Lima beans, cooked, 1/2 cup 484 104
Winter squash, cooked, 1/2 cup 448 40
Soybeans, mature, cooked,1/2 cup 443 149
Rockfish, Pacific, cooked, 3 oz 442 103
Cod, Pacific, cooked, 3 oz 439 89
Bananas, 1 medium 422 105
Spinach, cooked, 1/2 cup 419 21
Tomato juice, 1/2 cup 417 31
Tomato sauce, 1/2 cup 405 39
Peaches, dried, uncooked, 1/4 cup 398 96
Prunes, stewed, 1/2 cup 398 133
Milk, non-fat, 1 cup 382 83
Pork chop, center loin, cooked, 3 oz 382 197
Apricots, dried, uncooked, 1/4 cup   378 78
Rainbow trout, farmed, cooked, 3 oz 375 144
Pork loin, center rib (roasts), lean, roasted, 3 oz 371 190
Buttermilk, cultured, low-fat, 1 cup 370 98
Cantaloupe, ¼ medium 368 47
1%-2% milk, 1 cup 366 102-122
Honeydew melon, 1/8 medium 365 58
Lentils, cooked, 1/2 cup 365 115
Plantains, cooked, 1/2 cup 358 90
Kidney beans, cooked, 1/2 cup 358 112
Orange juice, 1/2 cup 355 85
Split peas, cooked, 1/2 cup 355 116
Yogurt, plain, whole milk, 8 oz container 352 138

Final Thoughts

Seems hard, but one of the simplest way to incorporate potassium rich food in your diet is to eat more whole foods. As illustrated in the above list, meats are also filled with potassium. Therefore, you don’t have to eat only plant based foods.

Start by swapping processed foods with whole foods. Eating a banana instead of  your favorite baked treat will decrease your sodium intake and increase your potassium intake. This way you will be killing two birds with one stones. Besides, no matter where in the world you are located, you can always find a banana to eat and you can also add it to your smoothie.

However, you should not increase your potassium intake if you have any kind of kidney disease and you should not take potassium supplements without first speaking with your healthcare provider.

 

 

15 Minutes Sandbag Workout Routine For Beginners

 

Complete Sandbag Training Guide for Fitness Beginners

Looking for an unconventional way to build a better body?

Sandbag training can be just the right thing you need to shake or jolt your body out of boredom or monotony.

As we speak, sandbag training is getting great popularity as more and more people realize the benefits it has to offer to fitness enthusiasts at all levels. Even if you are just embarking on your fitness or wellness journey you will benefit from training with sandbags.

For optimal health and to decrease the risk of diabetes, high blood pressure, and some cancers the Center for Disease Control  recommends that you perform resistance or weight training exercises at least 2 days per week. You should workout each major muscle group at least twice per week.

You can  do upper body one day, lower body on another or  your entire body 2 times per week. Keep in mind that whichever routine you decide, you should not work the same muscle group on 2 consecutive days.  Your muscles should have a minimum of one whole day for rest and recovery.

Furthermore, so you don’t sustain any injury you should slowly increase the weight, duration, and frequency of your workout. Always start at the lowest weight. This should be a weight that you can lift about 15times without feeling like you are about to die.

You might not be sure where to start. Therefore, we decided to design a guide for you to help you get acquainted with resistance training using sandbags.

In this post, we are going to discuss the benefits of sandbag training, and also many other factors that to be considered when using sandbag as extensive workout equipment. But first you have to select the right bag for you.  We are here to help with the selection process.

So, without any further ado, let’s get started!

Top Benefits of Sandbag Training

  • Builds Stability

Working with a sandbag requires you to counter the changing center of mass at all times. This works really well if you are looking to build stability and strength. Not just that, it also helps you improve performance if you are into playing active sports.

Note: Training with unstable objects result in a unique set of skills that can help you manage your weight and posture brilliantly.

  • Provides Flexibility

One of the most important benefits of using sandbag as training equipment is that it can be taken anywhere and used in any situation. You can use it indoors, outdoors, in the gym or set it up in the garage! You can empty your sandbag when on a move and fill it up with sand wherever you want to use it. This will make portability convenient.

Note: We highly recommend you to get two or more sandbags with different weights and height to make the training more challenging.

  • Affordable

Using sandbag for training is very affordable. Doesn’t matter if you are going for a commercial model or homemade sandbag, the training itself requires minimum expenditure while providing maximum versatility. You really don’t need any extra machine or equipment. Just get a sandbag and a good pair of sports shoes and you’re set!

  • Full body muscle activation

One thing that you can be sure of when training with a sandbag is that the majority of the exercises you will do with it will activate nearly all the muscles in your body. The more muscles you activate, the higher will be the calories burned and higher will be your metabolic rate! This can help you quickly lose any excess fat.

  • Improves Your Core

A couple of weeks into sandbag training, you will start to feel excellent core strength benefits as well. When you train with a sandbag, your core muscles will contract and expand at a higher rate to help you maintain the body balance.

Note: Core activation can also be done by using barbell and dumbbell but sandbag training assures a higher overall activate rate.

  • Provides great cardiovascular workout

Sandbag training has been popular among fitness coaches when it comes to a cardiovascular workout. For instance, lifting the sandbag over your head with arms completely extended, you will see how fast your heart can go as you begin to perform a set of walking lunges. This can even result in an effective HIIT workout as well!

Note: Sandbags can be used to replace conventional cardio training.

  • Great for Conditioning and Strength Building

If you are looking for a workout that can help you build strength in a minimum amount of time, sand training is the way to go. Sandbag training makes this possible by working many muscle fibers at one time, helping you lift heavy things with ease. If you keep lifting heavier weights and track the fitness progress, your overall strength will improve. The instability factor of sandbag also has a lot to do with it.

  • Perfect for Improved Sports Performance

If you enter a gym, you will hardly find any equipment that provides the kind of challenge a sandbag pushes you to overcome. Well-designed and suited for unconventional workout routines, sandbag training can go a long way in improving an athlete’s sports performance. Sandbag training develops a strong back, legs, and shoulders.

Note: Sandbag training is great for the athlete’s performance with regards to throws, drags, sprints, and load carries.

Sand Refills vs Water Refills

This has been an age-old question which needs to be answered.

When it comes to filling the sandbag with a material, you will first have to make sure the material is available to you at all times. When you consider that, water comes up as a great resource for sandbag filler. There are bags that hold a little bit over 2 lb of water. Filling your sandbag is an economical affair but if you are looking to add a lot of weight to your sandbag, this might not be the right alternative for you.

If you are looking to fill your sandbag with sand, you will have to make sure it is available nearby. Dry sand is loose and the grains tend to move independently. That is very important to make your training effective. Wet sand will clump together and will not move or shift as you move the sandbag. You can add more weight to your sandbag if you go for a sand refill.

Top Compound Exercises with Sandbag

There are many sandbag exercises  that target multiple muscle groups and activate them while during your training session.

Working more than one muscle group at time is a fast and proven effective way to workout. In the fitness community, these are called compound exercise.

Here, we are going to discuss the compound exercises that can be done using a sandbag.

Note: Perform these exercises by adjusting the weight of your sandbag in a way that makes the exercises feel more challenging. Perform at least 15 to 25 reps on each exercise before switching onto the next one.

  • Forward Lunge combined with Wood Chop

Start with an open stance and hold the sandbag at chest level with the elbows bent. Now step the right foot forward as you lower your body into a lunge. Now use your arms to swing the sandbag from the outside of your right leg and bring the sandbag back to chest level as you return from the lunge to your standing position. Now do this with the left leg.

  • Reverse Lunge with Sandbag on the Back

Again, start with an open stance holding the sandbag behind your neck. Now move the right foot backward and go down for a lunge. Come back to the standing position and take a bow. Now repeat this on the left foot.

  • Side Lunge Combined with Front Raise

Hold the sandbag in front of your thighs and take a big step to the left and make a side lunge. Now come back to the original position and pull the sandbag overhead. Follow the same with the other leg.

  • Single-Leg Deadlift and Rowing

Stand tall with an open stance holding the bag by the side handles. Now send your right leg straight back as you bend your left knee a little. Your upper body will face the ground and be parallel to it. Now pull the sandbag up and release it a couple of times as if you are rowing a boat. Come back to the original position and follow the exercise with the other leg.

15-Minute Workout with Sandbag

If you

Weightlifting for many people is like a religion, isn’t it so?

But, is that the only way to build functional muscles and strength?

Sandbag training is a superior alternative to weightlifting as it involves multiple muscles and forces them to work together and maintain body balance.

If performed correctly, sandbag training can help you reap the above-mentioned benefits in just a 15-minute workout!

Note: The following exercises need to be performed in a circuit. To get most out of the exercises, you will need to do as many reps you can in 30 seconds before switching the exercise. You need to rest for 30 seconds between moves and have to complete the circuit at least 3 times a day.

So, let’s get into the 15-minute workout that you need to perform right from day one. If you only have 15mins to spare, this routine is where you should start. Repeat as much as time allows.

  • Side Lunge and Snatch

You will have to hold a sandbag in front of your thighs. Now lunge to the right, making sure you touch the sandbag to the floor. Now quickly stand up and flip the bag onto your forearms and press it overhead.

Quickly get back to the standing position and lunge to you right. Continue this exercise by alternating sides and always keep your weight on your heel.

This exercise effectively activates the hamstring and glute muscles and will strengthen your back muscles as well.

  • Pushup with Sandbag Drag

You need to place the sandbag on the floor and get to the pushup position making sure the bag is on your right.

Now grab the sandbag with your left hand and try dragging it from below your chest to the left side. Do a pushup.

Now reach to the sandbag with your right hand and do another pushup. Make sure you don’t rotate your body and keep still while pulling the sandbag.

  • Rotational Reverse Lunge and Balance

Just like exercise #1, hold the sandbag in front of your thighs. Step back with the left foot and swing the bag from the outside of the right thigh.

Now stand up and raise your left knee as you flip the sandbag over the forearms to catch it at chest level.

Pause for a couple of seconds and then return to the starting position. Now repeat the exercise by switching the leg.

To make this exercise more challenging, you can get to the next lunge without taking a pause.

  • Single-Leg Row

Hold the sandbag at arm’s length and raise the left leg behind you simultaneously as you lower your torso, making sure it is parallel to the floor.

Pull the bag to your chest and slowly lower it. Now hold for 15 seconds and switch legs.

You can follow this 15-minute workout routine and double, triple or quadruple the time for a more intense workout.

Over to You

There you have it. We hope this piece of content brought great value to you and your fitness endeavors.

Since you are here, don’t forget to subscribe to our weekly newsletter as we bring all the latest news and updates from the world of health and fitness.

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Are Nuts Bad For You? Here Are The Best Nuts For Your Health

Best Nuts: The Wellness Superfood

Crunchy, flavorful, rich, and packed with the good fat. Yes, we’re talking about nuts. Without doubt, including nuts in your diet will bring you the health benefits of one of nature’s healthiest snacks. Whether you’re trying to lose or keep your ideal weight, lower your risk for heart disease, stroke, or even cancer, and reduce cholesterol, a nutty diet can help.

What is a nut?

A nut is simply a dry fruit consisting of one or two edible kernels packed inside a hard shell.

The Health Benefits of Nuts

Studies in the Journal of the American College of Cardiology and the American Journal of Clinical Information reveal that individuals who consume nuts (the “tiny powerhouses”) at least five times weekly have:

  • Lower markers for inflammation– elevated levels of inflammation markers can translate to the higher tendency of getting an infection, a greater risk for diabetes, stroke, and cancer—or simply, becoming ill.
  • Lower risk for heart diseases– three studies with 210,836 participants who ate nuts had a significantly lower risk for heart disease. This was in comparison with people who seldom ate nuts.
  • Benefits of the macronutrients– these include dietary fiber, moderate amounts of protein (9-20%), the healthy unsaturated fats (49-74%) in the form of the monounsaturated, and polyunsaturated fats. These help fill us up for longer and curtail hunger.

Nonetheless, it is a fact that not all nuts are created equal. Some varieties are rich in essential nutrients and amino acids, including several B vitamins (e.g., folate), vitamin E, and arginine. The healthy types are packed with minerals such as iron, calcium, zinc, and magnesium. Additionally, some nuts are full of antioxidant minerals (manganese, selenium, and copper), plus other phytochemicals and plant sterols which are important in keeping illnesses at bay.

Here’s a list of the best nuts known to ward of inflammation or unwanted heart-related conditions:

Walnuts– also known as the “Royal Nut of Jove” (Jove or Jupiter, was the King of the Roman mythological Gods), walnuts are one of the oldest foods prized by the Romans. Today, these tree nuts remain esteemed for their delicious flavor, anti-inflammation benefits, and heart-healthy content of monounsaturated fats and antioxidants, and the hard-to-find omega 3 fatty acids in the form of alpha-linolenic acid (ALA).

The Food and Drug Administration (FDA) has approved the health claim that eating 30 grams (1.5 ounce) of walnuts daily reduces the risk of heart conditions.

Roughly 15% of its fat component is the healthful monounsaturated fats.

Two recent studies have proven that individuals on Walnut-rich diets showed a reduced risk for heart problems. They also had reduced total cholesterol, bad cholesterol, and the C-reactive protein (CRP) and lipoprotein figures. High CRP and lipoproteins can translate to higher inflammation/risk for heart problems.

Also, people who eat walnuts have lower risks of having a stroke.

Almonds– this is a versatile and delicately flavored nut (technically the seed of the fruit of the Almond tree). It has been revered by cultures in history, and was held as among “the best fruits in the land.” Today almonds are still highly regarded and even referred to as “the King of Nuts,” with clear evidence of being an excellent food for a healthy heart. Almonds are great sources of vitamin E, a nutrient that helps stop bad cholesterol from accumulating in the arteries. It is also a concentrated source of monounsaturated fats, which is associated with lower levels of LDL cholesterol, and reduced risk for heart disorders.

These nuts are not only satisfying, and easy-to-carry, but are definitely nutritious, high in calcium, and can complement almost any type of dish. Just half of a cup will contain 15 grams of protein.

Almonds have received a qualified health claim (QHC) status from the US FDA. It has been recognized that consuming 30 grams per day provides exceptional health benefits.

Almonds, according to research, promote healthy weight, particularly benefiting your waistline. Specifically, almond-enriched low-calorie diets assisted overweight individuals to shed pounds effectively (even more than low-calorie diets high in complex carbohydrates).

Consuming this superfood regularly has been linked with a lower percentage of developing colon cancer. This may partly be attributed to its concentrated dietary fiber content.

20 years of research data have revealed that women who eat at least one ounce of almonds have a 25% reduced risk for acquiring gallstones.

Pistachios– If you are athletic, you’ll need potassium and protein supplement, which are natural in pistachio nuts. Pistachios are known to have lower fat content than most nuts. It is a rich source of the B vitamins (containing six out of the eight). It should provide you with your needed requirements for dietary fiber, iron, calcium, magnesium, and zinc. Best of all, pistachios are rich in gamma tocopherol and lutein–two potent antioxidants that help stop fats from clogging the arteries. Generally, this provides a heart-protective effect.

For individuals with advancing age, the lutein content helps maintain good eye health.

This nut contains a rich combination of plant sterols, the antioxidant resveratrol, as well as protein and potassium.

Brazil nuts– highly recommended for men, brazil nuts are a rich source of selenium, which is vital for a healthy prostate gland. Just eating two brazil nuts will provide well over a day’s selenium requirement—no other type of food, according to studies, has come close to that!

Selenium is a powerful antioxidant that helps sustain resistance to diseases.  Brazil nuts contain similar amounts of the heart-healthy fatty acids (the mono- and poly- unsaturated fats). These nuts are also naturally low in sodium and sugar.

High in arginine – the amino acid which is responsible for preventing the clumping of blood (also called blood clotting). Blood clots, if unmanaged, can lead to fatal events such as stroke, heart attack, damage to body organs, or even death.

A handful of this nut provides as much dietary fiber, protein, zinc, and iron as a single serving of lean lamb. A 30g serving is approximately 10 brazil nuts.

These nuts are rich sources of thiamin, vitamin E, magnesium, phosphorus, and copper. Phosphorus and magnesium play important roles in bone building, while copper assists the nervous system in the healthy formation of the red blood cells (RBC), hair, and skin pigments.

Cashews– This must-eat snack provides the right amounts of copper, needed for healthy hair and skin. It also contains high proportions of zinc, which benefits all forms of tissue (damage) repair throughout the body. Cashews are a tasty, heart-healthy snack which will go well with your salads and sautéed dishes.

This is full of plant-based iron and has a low glycemic index (GI). It is an impressive source of protein, dietary fiber, potassium, selenium.

Also, these are extremely rich in copper, essential for supporting the integrity of your joints; and magnesium, which is vital for both heart and bone health.

It is packed with vitamins including the B vitamins, intertwined with the healthy unsaturated fats that boost heart health.

Cashews have low-fat content than most other nuts. Roughly 58% of its total fat is the monounsaturated fat, oleic acid. This good fat and its benefits are that which has made olive oil rather popular.

It is good news for vegetarians that 50 grams of cashew nuts will give as much iron as a few helpings of lamb cutlets.

Chestnuts– The chestnuts’ nutty, sweet taste, and texture that’s similar to baked potato makes it a unique treat. Its health benefits may be attributed to its low-fat content, particularly its low total fat and saturated fat content. Also, it has several similar properties to wholegrain. It contains carbohydrates and protein, folate, vitamins, minerals, and good dietary fiber.

Chestnut diets have a low GI that can help reduce the risk for type 2 diabetes and heart diseases. Specifically, low GI meals can help manage blood sugar and insulin levels. 

This is the only type of nut packed with vitamin C. A serving can provide about 20% of the recommended daily intake. Note: Although vitamin C can be lost during the preparation/cooking process.

This is naturally low in sodium and sugar content. A 30g serve is approximately 4 chestnuts.

Peanuts– although peanuts are technically legumes and grow underground (in comparison with other nuts that grow in trees), these have similar nutritional properties and health benefits as the tree nuts. These are packed with phytosterols, the heart-healthy nutrients that help lessen cholesterol levels. Eating peanuts regularly is another great way to add the heart-healthy monounsaturated fats in your diet.

These are also popular for their antioxidant and anti-inflammation properties which primarily is because of its resveratrol content.

Moreover, peanuts contain high amounts of folate and niacin, the B vitamins that contribute to improved heart health.

Several studies have shown that peanut (and even peanut butter) have reduced the risk for heart disease by roughly 21% when consumed regularly, in comparison with the average American diet.

Pine nuts– apart from being packed with antioxidants, phytochemicals, vitamins, and minerals, pine nuts have been associated with increased satiety. It has been proven to lessen appetite for up to four hours after taking a meal. This can be beneficial for sustaining your weight loss program. This variety primarily contains healthy polyunsaturated fats. It has lesser amounts of monounsaturated fats.

These are a rich source of manganese, necessary for the metabolism of nutrients and bone formation. Pine nuts as are the second-highest source of zinc and iron among all the nuts; and a good source of vitamin E.

Additionally, they provide abundant amounts of copper, magnesium, thiamin, and niacin, which are essential in reducing overall mortality. These lessen the risk of developing long-term diseases such as diabetes and heart conditions.

Macadamias- this healthy tree nut has been associated with the reduction of damage to body tissues and cells (due to the harm brought by free radicals). Hence, eating macadamias regularly can significantly reduce the development of diseases and premature aging. The oil of this nut is also believed to maintain the youthful suppleness of the skin and provides good skin health in general. Notably, it has shown to improve the appearance of minor skin irritations and scars.

This variety contains the highest levels of the healthy monounsaturated fats of all tree nuts (81%), that is essential for the heart’s protection.

These are also a rich source of manganese, magnesium, and thiamin. Manganese and magnesium have important functions in activating enzymes, the substances involved in biochemical life processes. While thiamin is essential for energy production.

Pecans– like other tree nuts, pecans are packed with antioxidants, phytochemicals, dietary fiber, vitamins, and minerals that are beneficial to good health. Pecans are uniquely healthy because they are naturally low in salt and sugar. These contain healthy fats (mono- and poly- unsaturated fats) that are essential to heart health. These heart-protective fats have linked the regular consumption of pecans to consistent, favorable effects in managing total cholesterol, LDLs ( the “bad” cholesterol), HDLs (the “good” cholesterol), and triglycerides.

Studies show that eating pecans regularly contribute to reduced overall mortality and the risk of developing type 2 diabetes and cancer. It has also shown to assists with weight management and improve heart health.

Having a 45g daily helping of pecans for four weeks has clinically shown a significant reduction in fasting insulin and insulin resistance among obese or overweight adults.

Also, eating pecans regularly has been linked to improved sperm quality for men and reduced depression among adults.

Pecan nuts are one of the rare plant sources of omega-3 fatty acids, specifically ALA. This fatty acid plays a vital role in sustaining heart health.

Pecans are abundant in the powerful antioxidants called polyphenols which protect body tissues from the damage of oxidation. This oxidative stress happens when free radicals, which are known harmful elements, cause deterioration and decay of cells leading to health problems.

Know the Nutty Facts

If everyone swapped the typical processed foods being consumed today with just a handful of nuts, most individuals would lose at least five pounds in four weeks. According to research, this can happen in the absence of other dietary changes. Moreover, adding these treats to your sauces, desserts, entrees, or salads, will make them so filling, you will no longer overeat.

Comprehensive studies of nuts, a true wellness superfood, has shown that:

  • Eating the recommended amount of nuts daily significantly reduces the risk of developing heart problems by 30-50%.
  • It has lessened the risk of death from heart disease by at least 20%.
  • Consuming approximately 67 grams of nuts daily has shown to improve bad cholesterol significantly.

Nut Warning: As in any other type of food, be mindful of the risks of eating nuts, especially if you have allergies to nuts, peanuts, or seeds. Also, nuts are generally not suitable for children under three years old as they may choke if these are not chewed well.

Do You Know When Your Pressure Is High? Symptoms of High Blood Pressure You Must Not Ignore

Symptoms of Hypertension

Hypertension (HBP) is a cardiovascular disease defined by high blood pressure (usually related to abnormal functioning of the vascular system). Often multifactorial, hypertension can be acute or chronic, with or without signs of gravity. High blood pressure is defined by a systolic blood pressure greater than 140 mmHg and diastolic blood pressure greater than 90 mmHg.

Most people are unaware of their high blood pressure because in the early stages there are no symptoms.

Hypertension is a real public health problem. More than a quarter of the world’s adult population (26.4%) suffers from it. In addition, it is responsible for 7 million deaths a year worldwide, and the number of hypertensive adults is expected to grow by 60% to reach 1.56 billion in 2025.

Usual symptoms of hypertension:

Hypertension evolves most often insidiously and more than half of hypertensive patients are not aware of their pathology. The occurrence of symptoms often reflects an advanced stage of the disease.

Given the danger related to high blood pressure, doctors often call it “the silent killer”. The only way to diagnose it early is to measure the blood pressure.

Its symptoms are essentially nonspecific and often correspond to the suffering of certain organs (like the brain, the heart and kidneys). The most frequent are:

  • Headaches: They are mainly characteristic of severe hypertension. Hypertension headaches are classically chronic, present in the morning, in the occipital region (neck and above) and sometimes take a pseudo-migraine appearance. Hypertensive peaks can also cause acute headaches.
  • Tinnitus (auditory whistling): This symptom is related to the fact that the microcirculation in the inner ear can be damaged by hypertension. In addition, the blood vessels, under significant pressure, generate a noise that is perceived by ear (pulsatile tinnitus).
  • Phosphenes (perception of bright spots): This symptom is related to the fact that hypertension stimulates the ganglion cells of the retina and excite them abnormally.
  • Vertigo: This symptom is most often due to dysfunction of the inner ear (the vestibular system). The headache and tinnitus can also aggravate vertigo.
  • Palpitations (pounding in chest): They are most often related to a fast heart rate in hypertensive patients.
  • Asthenia (weakness): It is most often associated with heart fatigue and cerebral microcirculatory disorders caused by hypertension. This symptom often reflects a vascularization trouble of different organs.
  • Dyspnea while doing physical efforts (difficulty breathing): Dyspnea, like asthenia, is often due to associated heart fatigue. In more severe cases, it is caused by very advanced heart failure and may be evidence of acute pulmonary edema.
  • Epistaxis (nosebleeds): Following the increase of the blood pressure. Some fragile vessels, such as those located on the inner side of the nasal cavity may rupture and bleed.
  • Hematuria (presence of blood in the urine): High blood pressure can severely damage renal function. Thus, it can cause a passage of red blood cells in the urine.Serious clinical manifestations of hypertension:How does hypertension affect organs?

Very often, the symptoms mentioned above are absent and may go unnoticed. In these cases, hypertension develops insidiously, damages the cardiovascular system of the patient and is manifested only later by severe clinical presentations that will make the patient go to the emergency room (ER).

This evolution of the disease can be:

  • The “mechanical” consequence of the increased arterial pressure on the vessels (rupture of the latter with hemorrhages);
  • The “mechanical” consequence on the heart pump working at high pressures for a long time and getting tired in the long run;
  • The consequence of the favoring of the formation of the atheroma plaques, which progressively obstructs the arteries.

The main organs damaged by hypertension are the heart, brain and kidneys.

Neurological symptoms of hypertension :

Central nervous system involvement is common. It manifests itself by the possible occurrence of:

  • Hemorrhagic stroke due to the rupture of a cerebral vessel, or ischemic stroke due to the obstruction of an artery by atheroma or by a thrombus. According to the WHO, a hypertensive patient is 2 to 3 times more likely to have a stroke. Strokes’ symptoms are various: hemiplegia, language disorders, sensory disorders, cognitive disorders, even coma or sudden death.
  • Hypertensive encephalopathy (the more common symptoms are disturbances of consciousness, retinopathy with papillary edema, seizures…).
  • Arterial dementia, by diffuse and chronic damage of the cerebral arteries by hypertension.Renal symptoms of hypertension :

Hypertension is responsible for an important damage to the glomeruli (functional units of the kidney) and promotes the occurrence of renal failure. Impaired renal function is often very moderate in the beginning, but may progressively worsen. According to the WHO, this risk of renal failure is multiplied between 2 to 10 times in the hypertensive patients.

In final kidney failure stage, the hypertensive patient may present with acute edema of the lungs, intense asthenia or even cardiac rhythm disorders or sudden death (especially related to the absence of renal elimination of potassium).

Cardiac symptoms of hypertension :

The increased workload of the heart due to increased blood pressure results in a very early deterioration of cardiac function, causing signs of heart failure. This phenomenon is more aggravated by atherosclerosis that affects the coronary arteries (which vascularize the heart).

In the long term, a hypertensive patient will present himself to the emergencies with these signs:

  • Acute edema of the lung. (Dyspnea at rest, signs of asphyxia).
  • Edema of the lower limbs.
  • Abdominal swelling, etc.Other serious symptoms related to hypertension :
  • In pregnant women, hypertension can cause in-utero fetal death. High blood pressure causes circulation challenges between the mother and fetus which has the potential to be deadly for both. The condition is know as preeclampsia
  • Various vascular complications: Like Aortic dissection (urgent and severe manifestation causing intense chest pain and requiring urgent treatment) and Peripheral arterial disease (gait disturbances due to vascularization abnormalities of the lower limbs).

It should be noted that in 90% of cases, hypertension is said to be essential: no known cause can be found in this case. In the rest of the cases, high blood pressure is secondary: several pathologies can cause hypertension. The patient can therefore come to the emergency room (ER) with signs suggestive of his pathology (such as Cushing’s disease, pheochromocytoma, etc.).

Conclusion:

 

To conclude, high blood pressure is an unfortunately common and serious disease that evolves insidiously. Several symptoms allow suspecting it before it causes serious manifestations that can affect the functional and vital prognosis of patients.

Are Condiments Healthy? What To Put On Your French Fries and Hamburger

We all love our French fries and hamburgers. Throw in hotdogs and a few beers, and you have yourself a wonderful celebration. However, you have to be careful when consuming an abundance of these foods. Despite these foods being very delicious, too much can lead to serious health problems. In addition, it isn’t always the food item that is severely bad for you but the condiments that you put on them. If you are loading your burger with ketchup, mustard, mayonnaise, and anything else you can get your hands-on, then you are actively making the burger even worse for your health. These are some of the most popular condiments on the market. Some are better with hotdogs, and some are better for French fries, but let’s see which ones are better for your health.

Ketchup

This condiment requires no introduction. Ketchup is the most popular condiment on the market, and people use it for just about anything. Ketchup is made with tomatoes, vinegar, salt, pepper, and a few other spices. It is actually not too high in calorie count at about only 20 calories per tablespoon. In addition, it has no fat content. However, this does not mean that you should go wild and pour mountains of it on your food. Ketchup contains relatively high amounts of salt and sugar. About 4 grams of sugar and 190 milligrams of sodium, which comes from the salt. So, if you are watching your blood pressure, then ketchup may not be the right choice of condiment. Sodium raises your blood pressure and puts a strain on your heart, kidneys, and arteries. You shouldn’t take this with a grain of salt. There are organic options that you can substitute, but I would recommend using ketchup with caution. Here is an estimate of the nutrition facts of ketchup.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 19
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 154mg
  • Potassium – 54mg
  • Total Carbohydrates – 4.5g
  • Dietary Fiber – 0.1g
  • Sugar – 3.7g
  • Protein – 0.2g

Mayonnaise

Mayonnaise is a condiment that has had quite a bit of controversy over the years. Mayonnaise is made with oil, egg yolk, and either lemon juice or vinegar. Mayo is very high in calories and Fat. One tablespoon contains about 103 calories and 11 grams of Fat. A good portion of this is saturated Fat. Saturated fat causes build up in your arteries. It also raises your LDL levels (bad cholesterol) and lowers your HDL levels (good cholesterol). In addition, it promotes unhealthy weight gain. With this said, you really may want to hold the mayo. However, there are plenty of substitutions for mayonnaise for those of you that cannot live without it. Light mayo contains about one-third the number of calories and Fat of the standard version. Reduced-fat mayo is even less with about 25 calories, 2 grams of fat, and no saturated fat. There is also mayonnaise made with canola or olive oils. These types of mayo are more heart-healthy and are high in monounsaturated fat as opposed to saturated Fat. Monounsaturated Fat has the opposite effect of saturated fats. They lower your LDL levels and raise your HDL levels. This dramatically decreases your risk of heart disease. No matter which version you choose, mayonnaise should always be used in moderation. Here is an estimate of the nutrition facts of mayonnaise.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 100
  • Total Fat – 10g
  • Saturated Fat – 1.6g
  • Polyunsaturated Fat – 6g
  • Monounsaturated Fat – 2.3g
  • Trans Fat – 0g
  • Cholesterol – 6mg
  • Sodium – 88mg
  • Potassium – 3mg
  • Total Carbohydrates – 0.1g
  • Dietary Fiber – 0g
  • Sugar – 0.1g
  • Protein – 0.1g

Mustard

Mustard is another vastly popular condiment on the market. Mustard is actually not as unhealthy as one might assume. Mustard is made from the mustard seed, water, vinegar, lemon juice, salt, and turmeric. In fact, its yellow color comes from turmeric. This condiment provides numerous essential vitamins and healthy fats. It contains omega-3 fatty acids, phosphorus, and magnesium. A tablespoon of mustard contains about 15 calories and no fat. Mustard contains an antioxidant known as glucosinolate. These antioxidants are converted into isothiocyanates, which are compounds containing sulfur. Isothiocyanates help to protect the body against inflammation, cancer cells, and cardiovascular diseases. The turmeric found in mustard is also very beneficial. Turmeric has potent anti-inflammatory properties. It protects against liver damage, improves blood flow, and reduces osteoarthritis pain. To get the best results, you may want to make your own mustard at home. Store-bought mustard can be very processed and can take away from its nutritional value. Here is an estimate of the nutrition facts of mustard.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 15
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Trans Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 18mg
  • Total Carbohydrates – 2.5g
  • Dietary Fiber – 0g
  • Sugar – 2.5g
  • Protein – 0.5g

Barbecue Sauce

Who doesn’t love a nice barbecue? Barbecue sauce is a popular condiment used for grilled meats and vegetables. The condiment is made with vinegar, tomatoes, various seasonings, and sweeteners. The presence of sugar and salt in this sauce makes it one to be wary of. These additions add to the number of calories and sodium in the product. As stated before, too much sodium will raise your blood pressure to unhealthy levels. You should pay close attention to the ingredients in your barbecue sauce and stay clear of the bottles that contain high-fructose corn syrup. High-fructose corn syrup is even sweeter than sugar and much worse for you. It can lead to high blood pressure, unhealthy weight gain, and Type 2 diabetes. If you are going to use barbecue sauce, then look for products that are low in sugar and free of high-fructose corn syrup. Here is an estimate of the nutrition facts of barbecue sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 29
  • Total Fat – 0.1g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Trans Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 175mg
  • Potassium – 39mg
  • Total Carbohydrate – 7g
  • Dietary Fiber – 0.2g
  • Sugar – 6g
  • Protein – 0.1g
Hot Sauce

There are a variety of hot sauces on the market; some spicier than others. Hot sauces are made primarily with hot peppers. There are several different peppers used for hot sauces, but they all have similar properties. They are low in calories, fats, sugars, and carbohydrates. Hot sauces are also high in Vitamin C. Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. Hot Chile peppers, in particular, are an excellent source of Vitamin A. Vitamin A contains several antioxidants and minerals that have anti-aging and anti-inflammatory properties. It can also help lower your blood pressure. One of the most abundant features of hot sauces is the capsaicin. Capsaicin is what gives hot sauces their heat. Additionally, capsaicin causes cancer cells to basically kill themselves through a process called apoptosis. With this said, hot sauce may be a product you should consider adding to your diet. Here is an estimate of the nutrition facts of hot sauces.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 0
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 124mg
  • Potassium – 7mg
  • Total Carbohydrate – 0.1g
  • Dietary Fiber – 0g
  • Sugar – 0.1g
  • Protein – 0g

Tartar Sauce

Tartar sauce is a popular condiment used for seafood. It is made with mayonnaise, pickles, parsley, lemon juice, sugar, and spices. Tartar sauce is extremely high in sodium, which in excess is not suitable for your health. There are definitely worse condiments on the market for you to consume, but you can also do much better. In truth, you are better off making your own tartar sauce at home. This way, you can avoid mayonnaise and find a healthier alternative. Here is an estimate of the nutrition facts of tartar sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 30
  • Total Fat – 2.5g
  • Saturated Fat – 0.5g
  • Polyunsaturated Fat – 1.3g
  • Monounsaturated Fat – 0.5g
  • Cholesterol – 1mg
  • Sodium – 100mg
  • Potassium – 10mg
  • Total Carbohydrate – 2g
  • Dietary Fiber – 0.1g
  • Sugar – 0.8g
  • Protein – 0.1g

Salsa

Chips and salsa are a popular snack for many. Salsa is typically made with tomatoes, lime juice, chilies, onions, and cilantro. Salsa is a good source of Vitamin C and potassium. Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. Potassium is essential in regulating the body’s blood pressure and mineral balance. Most people do not consume enough potassium, and eating salsa will help with that. Like hot sauce, salsa contains capsaicin. This will help to prevent the growth of cancer cells. Capsaicin also increases the body’s fat-burning capabilities, which will help you to lose weight. Salsa is low in calories and barely has any fat. Just watch out for the sodium, and you should be good to go. Here is an estimate of the nutrition facts of salsa.

Nutrition Facts

Amount Per 100 grams

  • Calories – 36
  • Total Fat – 0.2g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0.1g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 430mg
  • Potassium – 270mg
  • Total Carbohydrate – 7g
  • Dietary Fiber – 1.4g
  • Protein – 1.5g

Worcestershire Sauce

In addition to being the hardest condiment to spell and pronounce on our list, Worcestershire Sauce is used in a variety of dishes to add flavors, such as chicken, turkey, beef, chili, pasta, and even salads. With so many possibilities, it seems impossible that it can have any kind of health value, but that isn’t necessarily the case. Worcestershire Sauce has an abundance of Vitamin C in it. This is because of the garlic, onions, cloves, and chili pepper that is used to make it. As stated before, Vitamin C raises your metabolism, helps prevent heart disease, boost your immune system, and increases the development of connective tissues. The sauce also includes the presence of Vitamin K. Vitamin K helps to prevent excessive bleeding as well as the loss of bone tissues. This can be very beneficial to women in reducing the amount they bleed during their menstrual cycles. Anchovies are another key ingredient in making Worcestershire sauce. Anchovies poses an abundance of niacin, which aids in digestion. Worcestershire sauce is definitely worth adding to your meals. Here is an estimate of the nutrition facts of Worcestershire sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 13
  • Total Fat – 0g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 167mg
  • Potassium – 136mg
  • Total Carbohydrate – 3.3g
  • Dietary Fiber – 0g
  • Sugar – 1.7g
  • Protein – 0g

Soy Sauce

Soy sauce is made by fermenting soybeans and wheat. It is high in salt and provides 38 percent of the Recommended Daily Intake (RDI). Anything high in salt is also high in sodium. You want to stay away from products high in sodium if you need to be watching your blood pressure. Soy sauce is also known to be high in Monosodium glutamate (MSG). This is a flavor enhancer that can be found in many foods. MSG often causes headaches, weakness, and heart palpitations after consumption. I assume these aren’t feelings that you want on the daily. People with wheat or gluten allergies should also stay clear of soy sauce. Being that it is made from wheat, you can see how this may be problematic. However, even for those without allergies, soy sauce should be consumed very lightly. Here is an estimate of the nutrition facts of soy sauce.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 9
  • Total Fat – 0.1g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 879mg
  • Potassium – 70mg
  • Total Carbohydrates – 0.8g
  • Dietary Fiber – 0.1g
  • Sugar – 0.1g
  • Protein – 1.3g

Sweet Relish

Sweet relish is a popular condiment for hamburgers and hotdogs. Relish is made with pickles, onions, bell peppers, salt, sugar, and various spices. While relish is low in calories and fat; it is high in sugar and sodium. Relish also contains some Vitamin C content, which is good. However, compared to the sodium and sugar content, it isn’t a big win. We have already spoken about all the risks involved in consuming too much sodium. On the other hand, sugar increases the risk of heart disease as well as unhealthy weight gain. There are healthier versions of relish on the market, but the more popular ones should be used with caution. Here is an estimate of the nutrition facts of sweet relish.

Nutrition Facts

Amount Per Tablespoon (17g)

  • Calories – 20
  • Total Fat – 0.1g
  • Saturated Fat – 0g
  • Polyunsaturated Fat – 0g
  • Monounsaturated Fat – 0g
  • Cholesterol – 0mg
  • Sodium – 122mg
  • Potassium – 4mg
  • Total Carbohydrate – 5g
  • Dietary Fiber – 0.2g
  • Sugar – 4.4g
  • Protein – 0.1g

Closing Thoughts

All of these nutrition facts are estimates. Depending on the brand that you choose they may slightly vary. It is always a good idea to check the ingredients listed on the label of the products that you are purchasing. There are definitely brands that are worse than others. French fries and hamburger are already unhealthy for you to begin with. There is no need to make them even worse. Remember, a moment on the lips but forever on the hips. Try eating your burger with only mustard and your french fries without ketchup and see how you like. It might not be as bad as you think.

17 Superfoods that Lower Bad Cholesterol Naturally

Food plays a significant role in managing your heart health and in altering levels of cholesterol in our body. Poor eating habits, coupled with a lack of exercise, can result in weight gain or obesity. Additionally, choosing unhealthy types of food can raise levels of the ‘bad cholesterol’ (technically called the Low-density lipoprotein or LDL cholesterol). This can negatively impact your heart health.

A balance should be key to help you eat your way to healthier cholesterol levels, and of course, a healthier heart. Studies show that these 17 superfoods will help you reduce the harmful types of fat in your body, and aid you towards becoming more fit and healthy. Here they are:

Oats for breakfast. Oats will provide you a healthy breakfast to start your day with a boost. This high-fiber food is not only filling but full of soluble fiber that can reduce the absorption of harmful cholesterol into your bloodstream.

  • Oats contain a special natural type of soluble fiber called beta-glucan. Eating about 3 grams of beta-glucan a day helps lessen cholesterol reabsorption.
  • Beta-glucan dissolves in your digestive tract, forming a thick gel that binds to excess cholesterol. The combination of gel and cholesterol will be excreted as waste, instead of being absorbed back into the body.
  • Legumes for lunch. Baked beans, lentils and chickpeas are great sources of soluble fiber. For a tasty lunch, why not throw together broad bean salad with faro or a beef burrito bowl with smokey bean? You can have this tasty meal with red kidney beans.
  • Also try combining nutritious legumes with veggies for an extra boost.
  • Beans are very high in fiber. They are proven to lower cholesterol, and are major protein sources for various populations worldwide, for centuries.
  • Dry beans such as lentils, black beans, kidney beans, and navy beans are high in soluble fiber, plant-based proteins, and phytonutrients that act to reduce cholesterol. In part, this is done as it displaces other types of protein such as red meat, which is high in saturated fat.
  1. Fish and whole grains for dinner. Foods containing healthier unsaturated fats can lower your harmful cholesterol. These include fish, a known rich source of omega 3.
  • Cold-water fish like tuna, trout, sardines, salmon, and mackerel are full of omega 3 fatty acids. Important: In certain cases, such as for pregnant or nursing women as well as children, consumption of these fish should be limited as these can be high in mercury.
  • You can add more value to your dinner by adding whole grains to your fish diet.
  • Omega 3 fatty acids are known to significantly reduce the risk of death by heart disease. It also inhibits the production of very low-density lipoprotein (VLDL) in the liver. VLDL is the type of cholesterol that carries triglycerides to body tissues. This translates to a greater risk for metabolic syndrome, obesity, type 2 diabetes, and heart problems.
  1. Fruit-filled goodness for dessert. Berries, apples, and citrus fruits contain pectin, which is a type of soluble fiber that can work wonders to your bad cholesterol levels.
  • Apples contain good amounts of soluble and insoluble fiber, such as pectin, which helps lower LDL cholesterol. Eating a large apple a day, in fact, can lower cholesterol levels by about 10%.
  • Apples also contain quercetin, a flavonoid, that is proven to reduce the risk of heart disease through antioxidant and anti-inflammatory activity.
  • Blueberries, especially the wild berries, are on top of lists for the healthiest foods on the planet. In fact, studies show that blueberries lower cholesterol better than the popular statin drugs! Adding a cup of blueberries to your diet should significantly improve your health.
  • You can try other delightful ideas for dessert, including a fruit crumble or apple cinnamon crepes that should contain the fiber-filled goodness of both oats and fruits.
  1. Seeds and nuts. For snacks, seeds and nuts are a rich source of cholesterol-lowering unsaturated fats. A handful of these in between meals can keep you feeling full for longer.
  • Studies show that the regular consumption of seeds and nuts is linked to lower LDL, the ‘bad’ cholesterol levels.
  • Almonds, hazelnuts, and walnuts are a powerful weapon in fighting heart disease.
  • Flaxseed is high in omega 3 fatty acid, linoleic acid, and antioxidants, which lower total cholesterol and LDL cholesterol levels. You can sprinkle it on ice cream or yogurt, or add the whole seed to baked goods. You can also use as flaxseed oil for salad dressings, sauces, and dips.
  • Sesame seeds are high in the antioxidant lignan. Evidence shows that this antioxidant lowers cholesterol and reduces blood pressure. Store these seeds in tightly covered containers, and store them in the refrigerator, as they can go rancid easily.
  1. The healthier oils. If you’re using butter or other animal-based fats for oil, it’s time to switch to the healthier types of fruit, seed, or nut-based spreads and oils. The healthier oils include olive, canola, or sunflower.
  2. The healthy proteins. Enjoying a variety of healthy proteins such as dairy products with reduced-fat and lean cuts of meat can help keep your harmful cholesterol down. Also, this should keep your heart health up.
  3. Dark leafy greens. Veggies are so good for you. The dark green leafy varieties are very high in vitamin C, as well as the other essential vitamins and minerals. It contains calcium, lutein, and especially fiber, which can aid in lowering elevated cholesterol.
  • The best greens include turnip greens, mustard greens, kale, Swiss chard, and romaine lettuce.
  1. Bread and cereals. Healthy bread and cereals, as well certain enhanced margarine contain plant sterols and stanols which are proven to aid in cholesterol management.
  • People at risk for heart disease especially individuals with high LDL cholesterol in the blood will benefit from consuming rich sources of plant sterols found in bread, cereals, vegetable oils, fruits, vegetables, as well legumes, nuts, and seeds.
  • When eaten in adequate amounts, plant sterols and stanols have shown to lower LDL cholesterol by 10-15%, in combination with a healthy lifestyle.
  • Be sure that the margarine fortified with plant sterols you choose says it can be used in baking before trying it in cookies, cakes or bread.
  1. Stir a smoothie. Whey protein, an isolate component of milk, is high in protein, lactose-free, and nearly cholesterol-free. It reduces high blood pressure and lowers elevated LDL cholesterol.
  • You can stir whey protein into a smoothie, add a spoonful to bread dough or a muffin, or add it to hot cocoa.
  1. Treat yourself with raisins. This chewy and sweet fruit that children love is a good ally in fighting the bad cholesterol. Studies have shown that consuming raisins daily significantly helps lower cholesterol levels.
  • Eating just 3 oz. of raisins daily results to a statistically significant reduction in total cholesterol and LDL cholesterol.
  1. The benefits of soybeans. Soybeans contain protein that has a beneficial impact on high cholesterol levels. It has been studied that eating two servings of soy milk, tofu, or soybeans each day effectively reduces cholesterol levels by up to five percent.
  • Additionally, soybeans contain lecithins, isoflavones, saponins, and fiber that improve heart health. Isoflavones, specifically, lower blood pressure. Saponins, inhibit the absorption of cholesterol into your body cells.
    1. Let’s talk juice. Orange juice, apart from being an excellent source of vitamin C, also contains phytosterols. These plant sterols positively influence cholesterol levels. They inhibit the absorption of cholesterol in the diet, and assists in lowering concentrations of the LDL ‘bad cholesterol’ in the blood.
  • The advantages of avocado. Avocado is an excellent source of phytosterols, polyphenols, and monounsaturated fats, which are all vital in improving cholesterol levels. By replacing saturated fats with avocado or avocado oil, bad cholesterol can drop by up to 15%.

 

Supplements and Herbs

Here are some supplements and herbs that lower LDL cholesterol:

  • Niacin, also known as vitamin B3, lowers harmful cholesterol. It has been proven to significantly lower triglycerides and LDL cholesterol. It also lowers lipoproteins, which is another risk factor for atherosclerosis. Atherosclerosis is a disease where substances such as cholesterol, fat, calcium, and other substances harden and narrow the blood vessels. In effect, blood is not able to flow efficiently.
  • Artichoke leaf. Research suggests that the artichoke leaf extract can help lower cholesterol. In particular, this happens as it limits the synthesis of cholesterol in the body. Artichokes also contain cynarine, a compound which is believed to increase the production of bile in the liver. The flow of bile from the gall bladder is hastened. Both these mechanisms increase bad cholesterol excretion
  • Amaranth, the healthy grain. This healthful whole grain can be used in many types of cereals, bread, and snack foods. It has been used for centuries by the Aztecs and Incans in their food to sustain health. Although it is commonly referred to as “pseudo-cereal,” and is classified as a grain, amaranth has protein content that is as high as that in lentils and beans.
  • The use of amaranth has been popular to positively influence a variety of health conditions, including high blood pressure, diabetes, obesity, and heart conditions.
  • Indulge in dark chocolate. If you have high cholesterol, indulging in a delicious, organic, dark chocolate can be a treat that has shown to lower cholesterol in reliable clinical trials. Hence, it should be beneficial to reward yourself some dark chocolate after eating a healthy diet, reaching your exercise goals, and losing weight.
  • Dark chocolate contains more cocoa than other forms of palatable chocolate products. It has higher amounts of flavonoids that have been proven to exert a protective effect against heart conditions.
  • To make the most of lowering your cholesterol by adding dark chocolate to your diet, choose products with high-cocoa content, and the least amount of processing. Too much processing can lower the flavonoid content.

Finally, although many foods help combat elevated cholesterol, it’s not enough to just eat low-fat foods or even the foods that lower cholesterol. The ideal health program for you should involve activities other than your diet that will reduce or maintain your weight to optimal levels, fight inflammation, and remove cholesterol from your bloodstream.

Choosing a healthy diet and lifestyle will make you look and feel better. Your health will improve, no matter how unfit you are at the start. It should take just basic knowledge, some effort, and sufficient determination to change your eating habits and lifestyle.